A tasty recipe for homemade Mediterranean chicken

Transport yourself to a sophisticated and relaxing place with this Mediterranean chicken recipe. Fennel, green beans and white kidney beans are delicious, plus they're loaded with fibre and vitamins.

Preparation: 20 minutes
Cooking: 60 minutes
Serves: 4

Ingredients:

• 30ml (2 tbsp) olive oil
• 1 whole chicken (about 1.75 kg/3 1⁄2 lb), cut into 8 generous pieces, skin removed
• 50 g (1⁄4 c) all-purpose flour
• 1 large fennel bulb, about 750 g (1 1⁄2 lb), trimmed and sliced
• 4 cloves garlic, cut into slivers
• 100 ml (1 c) low-sodium chicken stock
• 30 ml (2 tbsp) freshly squeezed lemon juice
• 2 ml (1⁄2 tsp) salt
• 1 ml (1⁄4 tsp) each dried rosemary, thyme and pepper
• 798 ml (19 oz) can white kidney or other white beans, well rinsed and drained
• 250 g (1⁄2 lb) green beans, cut into 5 cm (2 in) lengths

Method:

1. Preheat oven to 180°C (350°F). In a heatproof casserole dish with a tight-fitting lid, heat the oil over medium-high heat. Dredge the chicken in flour and sauté until golden, about four minutes per side. Transfer to a plate.
2. Add the fennel to the pan. Reduce heat to medium. Cook, stirring frequently, until fennel is golden, or seven minutes. Add garlic and cook one minute. Add stock, lemon juice, salt, rosemary, thyme and pepper. Stir gently and bring to a boil. Add chicken, cover and place in oven.
3. Cook until the chicken is done, or about 35 minutes. Stir in the white beans and green beans. Bake a further five minutes. Serve immediately.

Per serving:

• 780 Calories
• 95 g Protein
• 24 g Fat (including 5 g Saturated Fat)
• 280 mg Cholesterol
• 42 g Carbohydrates
• 13 g Fibre
• 1,090 mg Sodium

• Folate and folic acid are different terms for the same B vitamin.
• You can find folate in wholesome foods like fennel, kidney beans and green beens and you can get your folic acid from over-the-counter supplements.
• Folate and folic acid can help prevent anemia and encourage a healthy heart.

Wow, sounds delicious. Now you have a great recipe for Mediterranean chicken to break out the next time you want to take your friends on a culinary journey!

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